Healthier takeaway tips

Ngā tohu iti o ngā kai kawe

Takeaways are an easy option after a long, hard day at work. But most takeaways are not very healthy and can be high in fat and salt.

Have takeaways less than once a week.

Healthy takeaway options

Salad bar sandwich or wrap – ask for wholemeal or grainy bread and choose some lean meat or chicken and plenty of salad.

Sushi – choose rolls that contain salmon or fresh tuna, and vegetables or avocado. If it's available, ask for brown rice in your sushi. Avoid tempura, fried sushi and Japanese mayonnaise as these are high in fat.

Kebabs – choose lean meats or the vegetarian option with lots of salad, rolled in pita bread with little or no dressing.

Burgers – ask for a wholemeal bun, plain grilled chicken, plenty of salad and no mayonnaise.

Salads – on their own, leafy greens and salad vegetables won't fill you up. So make sure your salad has a protein-rich food such as lean meat, canned fish, hard-boiled egg, nuts, or beans such as kidney beans. Ask for balsamic or vinaigrette dressings.

Make takeaway alternatives at home

You can make alternatives to takeaways at home that are quicker and cost less than buying them.

Fried chicken takeaways cost about $30 for a family meal. For just $15 you can get a cooked chicken and salad from the supermarket. For more tasty, quick and low-cost meal ideas from the supermarket see Supermarket = Super Takeaways from Community and Public Health.

Try these Easy takeaway recipes from My Family Food for fast low-cost takeaway alternatives you can make at home.

Traditional takeaways

If you are going to have traditional takeaways, use the following tips to help you choose a healthier option. Have them less than once a week.

Takeaway traps

Sauces and dressings – avoid or go easy with these. Two tablespoons of a creamy dressing can have the same amount of fat and kilojoules as a small chocolate bar! Some sauces such as tomato and chilli sauce can be high in sugar and salt.

Portion size – takeaway portions are often too big for one person. Try transferring the takeaways onto a normal sized plate. Then save any leftovers, or share one portion between two.

Drinks – fizzy drinks, fruit drinks and flavoured milk are high in sugar. Have water or plain low-fat milk instead.